There are many ways other than outdoor sport that can cause injury. In these times of internet and junk food, it is common for individuals to drown themselves in an unhealthy lifestyle. And then, there are those who know how to balance it out with work and outdoor activity. If a tennis elbow injury sneaks up on you, it could leave you feeling in pain and frustrated. But fret not, we are here to help and we bring you the best tips on how to rehabilitate your injury, so that you can continue enjoying your favorite sporting or other activities.
The Tennis elbow injury is caused by physical activity which involves extensive use of your forearms. Weak forearms give in when you perform rigorous physical activity, thus causing injury. The exercises for tennis elbow injury focus on strengthening the forearms and increasing its flexibility so that it is ready for any future hard or repetitive work load.
Here are a few exercises you can work on. Be sure that you have discussed these with your therapist before you begin.
1. Wrist stretch I
A wrist flex involves stretching your arm straight out, parallel to the ground with the palm facing downwards. Now gently bend your palm down with the help of your wrist and stretch it till you feel a pull in the upper part of your forearm. Hold that position for around 15 seconds and repeat 2-3 times in sets.
2. Wrist stretch II
This is the complete opposite of the wrist flex 1 exercise, which concentrates on the extensor muscles. Here you have to hold your arm straight out, parallel to the ground with you palm facing upward. Now gently start moving your wrist to bend your palm downwards with the support of your free hand. Stretch it till you can feel a slight pull in your flexor muscle, hold for 15 seconds and repeat 2-3 times in sets.
3. Wrist exercise
Hold a can of beans or something appropriate of similar weight with your palm in an upward position and elbow in a right angled position. Now gently start pulling your palm towards your body in a curling mechanism. Once fully curled, hold the position for 3-5 seconds and relax.
The tennis elbow injury heals on its own within a week or two if treatment is started soon after your symptoms are noticed. The longer you wait to begin treatment of this injury the longer it takes to heal. It can also resurface if strenuous activities are started before full recovery.
Other therapies that are used to speed up your recovery process are as follows:
1. Ultrasound therapy
Patients are subjected to high frequency sound waves which are not audible to humans. The ultrasonic waves are directly injected in the patient’s skin, with maximum absorption taking place in the soft tissue from 2 to 5 cm. The deep heat generated by these waves has been claimed to have blood flow and tissue flexibility increasing effects.
2. Electrical stimulation
Electrical stimulation also known as Transcutaneous Electrical Nerve Stimulation (TENS) involves passage of an electrical current through the electrodes which are placed at the trigger points of affected nerves. The concept behind this treatment is to mask the pain signals that are sent by the brain to the body allowing you to enjoy your sport.
3. Soft Tissue
Massage by an expert practitioner on the inflamed area can reduce scar tissue formation because of the trauma and usher in a new growth of blood vessels in the damaged area. Be sure to get the message done only by an expert professional to enhance your recovery efforts.
Don’t be dejected if you develop an injury, seek professional help and you will be able to put on those sport shoes in no time.